A large egg contains about 6 grams of protein. While eggs are a complete protein and incredibly nutritious, many foods far surpass them gram for gram, especially when you compare protein density per 100 grams or per typical serving.
Here are 10 foods that pack significantly more protein than an egg, organized by category.
Animal-Based Powerhouses (per cooked serving)
1. Chicken Breast (Skinless, Boneless)
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Protein: ~31 grams per 100g (3.5 oz), or about 54g in a standard 6-oz breast.
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Why It Wins: This is the gold standard for lean protein. In a single typical dinner portion, you’re getting the protein equivalent of 9 large eggs. It’s exceptionally high in leucine, the key amino acid for muscle protein synthesis.
2. Lean Beef (Sirloin or 93/7 Ground Beef)
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Protein: ~26 grams per 100g.
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Why It Wins: Beyond raw protein numbers, beef is a rich source of creatine and highly bioavailable heme iron, making it metabolically dense. A 6-oz steak delivers around 44g of protein (over 7 eggs’ worth).
3. Canned Tuna (in Water)
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Protein: ~25 grams per 100g, or about 42g per standard can.
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Why It Wins: It’s a complete, shelf-stable, lean protein bomb. A single drained can provides the protein of 7 eggs, without any carbs or fat. It’s an instant post-workout meal.
4. Turkey Breast (Deli-Style, Oven-Roasted)
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Protein: ~29 grams per 100g.
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Why It Wins: Sliced turkey breast is an incredibly convenient, low-fat vehicle for protein. A generous sandwich portion (150g) delivers roughly 43g of protein, dwarfing the two eggs you might have put on a breakfast sandwich.
5. Parmesan Cheese
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Protein: ~35 grams per 100g (hard cheeses are extremely concentrated).
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Why It Wins: Gram for gram, a hard cheese like Parmesan is a protein monster because the moisture has been removed. A reasonable 30g (1 oz) serving, grated over pasta, provides 10.5g of protein—nearly double that of an egg for the same weight. It also adds a umami flavor punch.
Plant-Based & Alternative Powerhouses
6. Seitan (Vital Wheat Gluten)
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Protein: ~75 grams per 100g.
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Why It Wins: This is arguably the most protein-dense food on the planet. It’s the purified gluten protein from wheat. A 100g serving delivers the protein of 12.5 eggs. The caveat is that it’s not a complete protein (low in lysine), but when combined with a lysine-rich food like lentils in the same meal, it’s incredibly effective.
7. Tempeh (Fermented Soybeans)
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Protein: ~19 grams per 100g.
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Why It Wins: Unlike tofu, tempeh uses the whole soybean, giving it more protein and fiber. The fermentation process makes it highly digestible. A standard 8-oz (227g) block contains over 40g of complete protein, all nine essential amino acids, rivaling any meat source.
